Which Fruit is Highest in Sugar?

LunarGlyph Updated: 2025-06-26

Fruit is loaded with nutrients, minerals, and dietary fiber that fight disease. It is imperative to remember, nevertheless, that some fruits are very heavy in sugar.
Whether you manage diabetes or adhere to a low-sugar diet, knowing which fruits have the highest sugar content might help you make better meal plans. Mangoes, lychees, kiwis, and apricots are some of these fruits.

Bananas

A medium banana has 14 grams of sugar, despite being the most popular fruit in the world and a mainstay of most meals. Potassium, calcium, iron, and vitamin C are also abundant in it.
Soluble carbohydrates such as fructose and glucose are abundant in bananas. As the fruit ripens, enzymes in bananas convert the fruit's glucose to fructose and sucrose. The banana's starch and soluble sugar composition differ based on the cultivar and level of maturity.
A banana's sugar concentration is influenced by a wide range of factors, including ripening model type, ambient circumstances, and handling and storage after harvest. The glycemic index (GI) and glycemic load (GL) of foods should take post-harvest conditions into consideration because of this fluctuation from variety to variety. To better understand these nutritional differences and how they relate to health outcomes, the GI and GL systems are just two tools available.

Oranges

Despite being the citrus fruit with the largest sugar content, oranges are nevertheless a healthy option for meeting your sugar requirements due to their high fiber and vitamin content. Oranges are among the 1.5–2 cups of whole fruits that the Academy of Nutrition and Dietetics advises eating each day.
It's likely that other fruits, like pumpkins and carrots, weren't yet identified at the time, which is why oranges hold the distinction of being the first fruit to officially declare their color. Another reason for the name orange is probably because, in contrast to other fruits, oranges transform from green to yellow or orange as they ripen.
Approximately 12 grams of sugar are included in one medium orange. Oranges are still a better option than other sweet fruits like lychees, figs, and grapes, though. Fruits with low glycemic loads and glycemic index generally have a lower tendency to produce blood sugar spikes, making them preferable for diabetics.

Tangerines

Lower-sugar fruits like pears and cantaloupe can be better options if you have diabetes or are attempting to reduce your sugar intake. They also provide important nutrients as an added benefit.
Like the Dancy type, tangerines are simple to peel and have a delightful blend of spices, tartness, and sweetness. They also contain significant levels of nobiletin, naringenin, and hesperidin, three types of antioxidants. Furthermore, they are rich in vitamin C, which acts on T cells, a subset of white blood cells that can aid in the body's defense against infections and viruses.
Oranges are sweeter than tangerines, but tangerines still contain a lot of sugar. Tangerines contain a lot of sugar, so consume them with protein or healthy fat to slow down your body's absorption of sugar. Perhaps even try putting them on top of porridge. Sectioning these citrus fruits for fruit salads or bento lunchboxes is another simple task. They also provide a considerable amount of vitamin B1, potassium, and folate. In the 1920s, the easy peeling of tangerines led to its renaming from mandarins to tangerines in the US.

Apples

It's not the best option if you're watching your sugar intake, despite the widespread belief that "an apple a day keeps the doctor away." A cup of unsweetened apple juice has more than double the amount of sugar as a medium-sized apple (19 grams).
Pears are a great option if you're searching for a fruit with a low sugar content. With only 13 grams of sugar, one medium pear is equal to two servings. Moreover, green apples—like granny smiths—have less natural sugar than red apples.
Blackberries, kiwis, raspberries, and strawberries are some additional fruits that are low in sugar. Vitamins, minerals, and fiber abound in these fruits. According to Women's Health, berries have phytochemicals that lessen menopausal symptoms like hot flashes and help prevent bone loss. They also reduce asthma symptoms and aid in diabetes management. A delicious and healthy substitute for sugar-filled treats are berries. Compared to most other fruits, they have a lower glycemic index, which means their blood sugar doesn't surge as quickly.